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CrossFit | 10.01.2020

CrossFit | 10.01.2020

Warm-up
Warm-up
3 sets
10 Air Squats
10 Up Downs

Dynamic Stretch

Metcon
Metcon (Time)
A) RX
Complete 3 rounds for time
30 Single Arm Dumbbell Squats 50/35
30 Burpees over the Dumbbell

B) Minimal Equipment
Complete 3 rounds for time
30 Single Arm KB or DB Squats
30 Burpees Over DB or KB

C) Bodyweight
Complete 3 rounds for time
30 Air Squats
30 Burpees

Choose a weight for the dumbbell squats that you are able to complete 15-20 reps without breaking. Stay steady throughout for the burpees.

Extra Credit
Metcon (AMRAP – Reps)
8 "Tabata" intervals
Hollow Rocks

Supplemental Programming

Weightlifting
Deadlift (7)
Build up to a heavy set of 7 reps

Accessory
Good Mornings (10, 10, 10)
Use DBs, KBs, or backpack.
Single Leg RDL (10, 10, 10)
Use heavy DB or KB than you usually use.

Gymnastics
Metcon
3×10 Handstand Push Ups

HSPU variations in order of difficulty – Deficit (strict or kipping), full ROM, shorten ROM, negatives, Inverted (piked, knees)

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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